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2005/12/26, 05:36 PM
Good afternoon.
I want to be able to maintain (even gain) muscle mass and I currently weight train 4 days a week. I have recently decided to add cardio. My goal for cardio is primarily for heart; secondary fat loss. I can't seem to figure out how to train 4 days, and perform cardio say 3 days. I sense 7 days is too much. I prefer to weight train at noon, but have done different times and if needed, I am open to cardio in the AM or PM.
Any advice on how to incorporate the both?
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2005/12/26, 06:19 PM
Hi Mark, welcome here. Please fill out your profile. You will get more responses as well as higher quality answers.
On the training. First of all have you tried an FT program> it will set up your days and splits for you...very simple. Regarding the cardio, try to separate cardio from lifting by at least 8 hours. It is best if you can do cardio in non lifting days but that's not always possible. also with the proper splits you can get in a great workout in only 3 days a week. then you can cardio for two days.
Be sure to learn how to eat right. Most people have no clue what how or when to eat for optimal fitness. you can research that right here. Another sure fire for success is to STICK WITH IT. :big_smile: If you don't do the last thing, nothing else you do will work.
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Sometimes life is like herding cats.
Charlie
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2005/12/26, 07:12 PM
Hi Charlie-
Thanks... I think I am having a problem with my profile. I have some things filled out, but they do not show. I am going to reenter it all.
I appreciate your feedback. I do have the weight training portion down pretty well and nutrition is actually a "hobby" of mine. It is fitting is cardio that I am questioning. I have read so many posts about .."seperate days, after training, before training, etc..", but I think seperate days do make the most sense...
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2005/12/27, 10:34 AM
I would do 2 days of 4-6 compound free weight exercises of maybe 2-4 working sets per exercise at 8-10 reps ...I would try to come close to maxing at least on the last set of each exercise....I would then do cardio on other days...I wouldn't do more than five days...I would have at least 2 days off....
Mon: cardio
Tue: lift weights
Wed: off
Thu: cardio
Friday: lift weights
Saturday: off
Sunday: off/cardio/lift weights(rotate)
generally cardio and lifting weights should be done on separate days but you can also do lifting weights in the morning and run in the evening.....
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2005/12/27, 03:58 PM
that's fine just make sure to eat some quality carbs during the day.....eat a nice portion of yams, sweet potatoes, black/rown rice, etc.....some very good complex carbs.....
testosterone is higher in the morning and lowest at night....so if you can... try to lift in the morning....
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2005/12/28, 02:05 PM
However, body temperature is lowest in the morning, and peeks around 4-6. Poliquin has stated that the best times for working out are 7-9a and 5-6p. If you do workout in the morning, a proper warm up is indeed necessary.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/28, 02:21 PM
So wrestler - I am open to working out at 7:00, but do you think that given the correct warmup and preWO meal, one could make gains - or at least have an effective workout?
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2005/12/28, 05:04 PM
Of course. At anytime. I wasn't saying that early morning workouts are bad. I did them all through high school. The added test is a good thing. However, warm up properly. And wake up at least an hour before you start your work out if you are usually lethargic when you first wake up.
As for a preWO meal, if its within one hour of your workout, make sure it's a liquid meal.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/28, 05:48 PM
Thanks... I appreciate your reply.
My plan was to wake at 6:00, have a shake (whey, banana, yougurt, little OJ), sit in my hot tub for 10 min (to warm bones up :-) ), then hit the iron at 7:00.
I did try AM wo's in the past, but did not give them an honest effort. I have done them mostly at noon.
Did you find (in high school), or others that you know, have/had effective workouts in the AM? By effective, I mean felt stonger, noticed gains, basically felt like they really had a workout, so to speak?
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2005/12/28, 09:23 PM
Sounds good.
My am workouts were with the team. I used the running for weight loss, and lifting sessions as extra recovery workouts. The running felt great, I loved starting the day by opening my lungs. The weight lifting was light, so I can't testify much for early morning lifting. I will say that when I generally prefer evening workouts, but that is just a prefernce, out of how I feel and when I have time. Some times I still swim in the morning.
Through high school, this was my life:
5:00-5:40 Running w. the team
5:45-6:15 Lifting. Light weight extra workouts.
2:45-5:30 Practice
6:00-7:30 Coaching, occasionally drilling w. the team
7:30-9:00 dinner and sleeping on the way to NJ.
9:00-11:00 training in New Jersey.
On days that I did not coach, I weightlifted.
Overtrained? Believe it or not, not really.
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Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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Quoting from 7707mutt:
The squat cage is holy ground.
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